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Lessons

 Mauro

Mauro

12 steps

Instructions

Barbell Straight Leg Deadlifts

Barbell Straight Leg Deadlifts

Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.

Instructions

Barbell Shrugs

Barbell Shrugs

Stand with your feet shoulder width apart. Take the bar top grip. On the exhale, lift your shoulders as high as you can. Pause and breathe slowly return to the starting position.

Instructions

Dumbbell Shrugs

Dumbbell Shrugs

Take dumbbells, stand up straight and pull your hands apart at the seams. On the exhale, lift the dumbbells, pull the shoulders as high as you can. Fix in this position for a second and then return to the starting position.

Instructions

Car

Car

20 steps

Instructions

Glider 2

Glider 2

10 steps

Instructions

Anna

Anna

12 Steps

Instructions

Bow tie

Bow tie

21 steps

Instructions

Draco

Draco

13 steps

Instructions

Upright Barbell Rows

Upright Barbell Rows

Take a medium grip bar on top, arms slightly bent at the elbows. On the exhale, lift the rod and dilute elbows to the sides. Pull the bar to chin. Pause and inspiratory lower the bar.

Instructions

Barbell Preacher Curl

Barbell Preacher Curl

Preparatory position: sitting, straight back, arms completely lie on an exercise machine back, medium grip bar holding, we bend elbows to an angle of 90 degrees, then we lower arms down, elbows remain motionless.

Instructions

Plie

Plie

Attempt to keep the back straight. Do not climb the toe.

Instructions

Chicken

Chicken

20 steps

Instructions

Dragonfly

Dragonfly

This cute little dragonfly resembles a real one. But it won’t fly away from you. You can pin this beaded dragonfly onto your clothes or use it to decorate a house plant. Want the dragonfly to seem more realistic? Then choose translucent beads for the wings, and take shiny or gold-lined beads to make the body. In this beadwork, you will learn the method of parallel beading.

Instructions

Dumbbell Rear Lunge

Dumbbell Rear Lunge

Attempt to keep the back straight.

Instructions

Hamiganot

Hamiganot

8Did n )m nvm non ninjjnhbgb was a great day for me I got a good lot for of course and it was fun so glad to have it on for the next one to be a better way to get to the point of life and what you can say to me and I will know r the capital of a school that is the capital of the capital the and the capital and the capital of the capital and the capital of the new law the capital of the capital new and the new one is in the capital capital one is in a way lot and the it’s not a big lot good luck to the me of the capital and the capital of the capital and the capital of the capital and the capital of the capital and the capital is the capital of the capital and the capital capital of the capital and the capital capital is and to the end capital of the capital capital of the new company and the capital of the new one in a way to the company of the company is and the capital capital is a company that is a company capital capital of the capital capital and the

Instructions

Love

Love

6 steps

Instructions

Bunny

Bunny

5 steps

Instructions

Iris

Iris

8 steps

Instructions

5Х4=10

5Х4=10

3 steps

Instructions

Madeleines

Madeleines

Бисквитное печенье Мадлен.

Instructions

Bell

Bell

12 steps

Instructions

Spicy Gunkan-maki with Salmon

Spicy Gunkan-maki with Salmon

Raw salmon with hot sauce, wrapped in nori.

Instructions

Dumbbell Push-Ups

Dumbbell Push-Ups

Preparatory position: dumbbells are on the floor, we rest hands against dumbbells, legs and a back are straight, slowly we fall down and then we push up ourselves by chest muscles and a triceps, and then we come back into the preparatory position.

Instructions

Bent Over Barbell Row

Bent Over Barbell Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Then inhale and slowly lower the barbell back to the starting position.

Instructions

Pose 31

Pose 31

Pose 31

Instructions

Gobber

Gobber

11 Steps

Instructions

Rooster

Rooster

26 steps

Instructions

Wind Mill

Wind Mill

Begin with your legs just wider than hip-width with your arms extended out to the sides. Bending at the waist and keeping a flat back, touch your left instep with your right hand and resume to start position.

Instructions

Pedro

Pedro

10 steps

Instructions

Self-tightening Half Hitch

Self-tightening Half Hitch

This ancient hitch is the simplest of all binding knots. It is actually an overhand knot tied around, or through, the object with its running end on the upside. It stays tied only under a constant strain on the standing part. The Self-tightening Half Hitch can be used for hanging static loads, such as grain sacks.

Instructions

Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise

A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells in hands near legs, then we rise on toes, we completely strain gastrocnemius muscles and smoothly lowen down.

Instructions

Gloria

Gloria

9 steps

Instructions

Swing Hitch

Swing Hitch

This hitch is very secure and is commonly used for setting up rope swings. The standing part, when loaded, tightens the knot, which allows the knot to hold very heavy loads. The Swing Hitch is also easy to undo, allowing one to untie the swings when needed without difficulty.

Instructions

Shuttle

Shuttle

13 step

Instructions

Face

Face

Let’s begin a 3D drawing! If you don't have any previous experience with this kind of picture, we suggest you start with the simplest drawings, for example, a circle. When learning to draw in 3D, it’s best to use simple pencils with different grades of lead. If you can, acquire a special kit. Soft lead pencils make a darker and thicker line; hard lead pencils a thinner and lighter line. In addition, when drawing in 3D you must sometimes bear down harder and sometimes more lightly.

Instructions

Spicy salad with fried tofu

Spicy salad with fried tofu

Spicy salad with fried tofu, spring onions and chili pepper.

Instructions Video

Triton

Triton

6 steps

Instructions

H

H

8 steps

Instructions Video

Gunkan-maki with seaweed Chuka

Gunkan-maki with seaweed Chuka

Gunkan-maki with seaweed Chuka.

Instructions Video

Bird

Bird

9 steps

Instructions

Bear

Bear

9 steps

Instructions

Plattsburgh

Plattsburgh

The Plattsburgh knot has almost the same structure as the Windsor except for the position of the tie – it lies around the neck inside-out. The Plattsburgh is a large symmetrical knot of a regular conic shape: wide at the top and sharply narrowing down at the bottom. It works well on shirts with wide collar openings. With this knot you will looks serious and confident on any formal event. The Plattsburgh can give a second birth to the ties that are a bit worn out: thanks to its unusual way of tying it may hide the shabby parts. Thomas Fink, the inventor of the knot, named it after the small town of Plattsburgh where he was born.

Instructions

Bent Over Dumbbell Lateral Raise

Bent Over Dumbbell Lateral Raise

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Instructions

Raphael

Raphael

14 steps

Instructions

Chest Expanders

Chest Expanders

Keep your hands parallel to the floor. Fold arms and stretch as fast as you can without losing control.

Instructions

Lunges With Kicks

Lunges With Kicks

Lunges With Kicks

Instructions

Pencil

Pencil

12 steps

Instructions

Bridge

Bridge

Let’s begin a 3D drawing! If you don't have any previous experience with this kind of picture, we suggest you start with the simplest drawings, for example, a circle. When learning to draw in 3D, it’s best to use simple pencils with different grades of lead. If you can, acquire a special kit. Soft lead pencils make a darker and thicker line; hard lead pencils a thinner and lighter line. In addition, when drawing in 3D you must sometimes bear down harder and sometimes more lightly

Instructions

Бананы в шоколаде

Бананы в шоколаде

Кусочки бананов в темном шоколаде.

Instructions Video